Tofu Bhurji Recipe – A Flavorful Vegan Delight
Tofu Bhurji is a delicious, protein-packed vegan dish that can be enjoyed for breakfast or dinner. Similar in flavor to the beloved Paneer Bhurji, this recipe replaces paneer with crumbled tofu, making it a lighter, plant-based alternative. The dish is infused with the vibrant flavors of capsicum, onion, tomato, and a blend of aromatic spices, making it both comforting and satisfying. Whether you’re looking for a hearty start to your day or a quick dinner, Tofu Bhurji paired with bread toast or phulkas is a wholesome, nutritious option.
Cuisine: North Indian | Course: Vegan Breakfast | Diet: Vegan
Ingredients
| Ingredient | Quantity |
|---|---|
| Tofu (crumbled) | 300 grams |
| Onion | 1, chopped |
| Tomato | 1, chopped |
| Green chili | 1, chopped |
| Capsicum (red) | 1, chopped |
| Cumin seeds | 1 tsp |
| Red chili powder | 2 tsp |
| Black pepper powder | 1 tsp |
| Turmeric powder | 1 tsp |
| Coriander leaves | 4 sprigs, chopped |
| Salt | To taste |
| Oil | As needed |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~ 150-180 kcal |
| Protein | ~ 10-12 grams |
| Carbohydrates | ~ 10 grams |
| Fat | ~ 10 grams |
| Fiber | ~ 3 grams |
| Sodium | ~ 250 mg |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 3-4
Instructions
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Prepare the Tofu: Begin by crumbling the tofu into small, bite-sized pieces and set it aside for later use.
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Heat the Pan: In a wide pan, heat a tablespoon of oil over medium heat. Add cumin seeds and allow them to sizzle and release their aroma.
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Cook the Vegetables: Add the chopped onions, green chili, and red capsicum to the pan. Stir-fry the mixture until the onions turn soft and translucent, and the capsicum becomes tender, which should take about 5-6 minutes.
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Spices and Tomatoes: Once the vegetables are softened, add the chopped tomatoes, turmeric powder, and red chili powder. Stir the mixture to combine, and let it cook for another 3-4 minutes until the tomatoes break down and soften.
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Add the Tofu: Add the crumbled tofu to the pan. Season with salt to taste and mix well, ensuring the tofu is well-coated with the spices and vegetables. Cook for an additional 1-2 minutes to allow the flavors to meld together.
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Garnish and Serve: Turn off the heat and sprinkle the chopped coriander leaves on top of the bhurji. Serve immediately.
Serving Suggestions
- Breakfast: Enjoy this Tofu Bhurji with warm bread toast and a cup of Punjabi-style espresso coffee for a traditional, hearty North Indian breakfast.
- Dinner: Pair it with dal and phulkas for a wholesome, light dinner that’s both nutritious and delicious.
Tips for the Best Tofu Bhurji
- For Extra Flavor: Add a pinch of garam masala or a squeeze of lemon juice for an added burst of flavor.
- To Make It Creamier: Stir in a tablespoon of coconut milk or cashew cream towards the end of cooking.
- Adjust Spice Levels: Feel free to adjust the amount of red chili powder and green chili to suit your heat preference.
This Tofu Bhurji recipe offers a vibrant, healthy alternative to the classic paneer bhurji, making it perfect for anyone looking to embrace a plant-based diet without sacrificing taste.
